Manual De Nutriciгіn Deportiva May 2026

Consume carbs to replenish glycogen and protein to initiate muscle repair within 30–60 minutes post-workout. 6. Supplements and Micronutrients

While a whole-food diet is primary, certain supplements have strong evidence for performance benefits: Increases power and strength. Caffeine: Improves focus and endurance. Beta-Alanine: Increases high-intensity capacity. Whey Protein: Convenient protein source for recovery. 7. Conclusion Manual de nutriciГіn deportiva

Aim to prevent losses exceeding 2% of body mass. Consume carbs to replenish glycogen and protein to

Carbohydrates are crucial for high-intensity exercise. Intake varies: Light training: 3–5 g/kg/day Moderate/Endurance: 6–10 g/kg/day High Intensity/Ultra-endurance: Up to 12 g/kg/day [Ref1]. lower-intensity activities (e.g.

Fuels long-duration, lower-intensity activities (e.g., marathon running). 3. Macronutrient Requirements for Athletes

Consume 30–60 grams of carbohydrates per hour for activities lasting over an hour.